Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 31 days ending Jan 31, 2019:

	activity	#	time	miles		km		+m		load
	Orienteering	9	12:51:23	40.95		65.9		1139	163c	1734.7
	Biking	15	11:35:03	156.55	(13.5/h)	251.94	(21.7/h)			1672.3
	Walking	4	2:48:00	9.85	(17:03)	15.85	(10:36)	17		282.4
	Weights	2	5:05							15.1
	Total	29	27:19:31	207.35		333.7		1156	163c	3704.5
	[1-5]	29	26:09:26
averages - sleep:7.3 weight:221.4lbs

2:59

0:00

» now

Thursday Jan 31, 2019 #

Note
(sick)

Whatever sniffle I had progressed to painful cough. Here's to longer trainings in the future.

Wednesday Jan 30, 2019 #

6 AM

Biking (Trainer) 47:21 [1] 10.04 mi (12.7 mph)
ahr:120 max:152 slept:6.0 shoes: Long Haul Trucker

74w, 60 rpm

Tuesday Jan 29, 2019 #

6 AM

Biking (Trainer) 42:00 [2] 9.89 mi (14.1 mph)
shoes: Long Haul Trucker

Weekly 4x 2 min FTP adjuster, now to 175.

62 rpm, 108 w

7 AM

Biking (Trainer) 4:03 [1] 0.83 mi (12.3 mph)
shoes: Long Haul Trucker

finishing out the show

6 PM

Walking 27:11 1.28 mi (21:14 / mi) +17m 20:24 / mi
ahr:111 max:141

I am trying to count fewer things like shoveling and low intensity errands, but most normal people (not you guys) would have driven on this weather so seems fair.

Monday Jan 28, 2019 #

8 PM

Biking (Trainer) 46:55 [3] 11.52 mi (14.7 mph)
ahr:131 max:140 slept:10.0 shoes: Long Haul Trucker

Some minor bug, a bit sleepy and sniffly.

109 w, 64 rpm

Sunday Jan 27, 2019 #

9 AM

Orienteering 44:55 2.91 mi (15:26 / mi) +14m 15:13 / mi
ahr:162 max:201 7c

Tried orienteering on like a 1’ interval map, no trails or veg, but was easily confused by up and down and made parallel errors. Also did not want to break ice on the creeks so improvised a lot. With a good map this place would be a fun city park sprint. Some nice woods, fields, trail jumble madness, multiple creeks, etc.

C • Great job 1

Saturday Jan 26, 2019 #

Biking (Trainer) 47:54 [3] 11.11 mi (13.9 mph)
shoes: Long Haul Trucker

First workout that exceeded the duration of the tv show, and also my available time, so I bailed out to hit our departure time. Alternating low cadence @ power target with breaks.

Thursday Jan 24, 2019 #

Note

Fort Wayne has lidar. If I get ambitious in the next two days, perhaps I can make a Karta to sneak out for an hour of practice at Franke Park between games. If not, even screenshot of the city GIS will do the trick, other than no green knowledge. Only 330 acres but will keep me less rusty.

C • Nice! 1

6 AM

Biking warm up/down (Trainer) 7:09 [3] 1.44 mi (12.1 mph)
shoes: Long Haul Trucker

Biking (Trainer) 38:00 [3] 8.59 mi (13.6 mph)
ahr:137 max:155 weight:221.4lbs shoes: Long Haul Trucker

71 rpm moving up

Wednesday Jan 23, 2019 #

5 AM

Biking (Trainer) 44:34 [1] 9.53 mi (12.8 mph)
weight:221.4lbs shoes: Long Haul Trucker

Tuesday Jan 22, 2019 #

Biking (Trainer) 42:00 [3] 9.78 mi (14.0 mph)
shoes: Long Haul Trucker

The weekly FTP updater (4*2 w/ 4 mins easy in between) on the default plan, now a scorching 141 W. It had fallen to 121 W last week when I didn't understand how to run it (casually aimed for target instead of trying to hit at the hardest sustainable pace for the up part).

Cadence a sluggish 60 rpm.

Monday Jan 21, 2019 #

9 AM

Orienteering 1:52:37 7.03 mi (16:01 / mi) +157m 14:59 / mi
ahr:163 max:198 28c shoes: Brooks Ghost Blue

Fun 28 c extreme o. Was really clean...except when I tried to cut the corner on the satellite and what I thought was an east west trail was an old power line that we blazed through without noticing. Unknowingly missed the corner and went off map, recovered by panicking and relocating off the private property but has to be approaching 15 min wasted. Weeping emoji. Clean again after, tried to shake it off and move.

Moved the same Mal three times despite starting first! Speedy cadets!!

Orienteering 42:55 2.03 mi (21:08 / mi)
ahr:113 max:170 5c shoes: Brooks Ghost Blue

Pickup first five long extreme o c along the Chattahoochee much slower than in competition. Apparently there was an assistive rope at 4 we didn’t notice during battle.

Sunday Jan 20, 2019 #

10 AM

Orienteering 33:40 1.3 mi (25:54 / mi) +76m 21:54 / mi
ahr:121 max:168 9c shoes: Brooks Ghost Blue

Backwards model to warmup/refresh a bit.

Orienteering 1:09:52 4.92 mi (14:12 / mi) +66m 13:38 / mi
ahr:185 max:215 18c

Ran too fast too #1, eyes watered, I thought I could wing it, missed my turn.

Then missed #3 left, hit trail unsure of where on trail, but guessed correctly and caught it out of the corner of my eye.

Otherwise slow by enjoyable the rest of the way. Caught Steve at 10, thought he had a minute or two earlier start, so I could sit with him, but was able to break away by 12 although he had me worried. Tried to haul through the rest but did not have the fitness, and got lucky on 14 (was too far west but spotted it, I suck at bearings) then slipped en route to #18 and my attempted super heave back up took too much out and I overrevved but hopefully finish 18-F okay.

Orienteering 33:45 1.26 mi (26:47 / mi) +101m 21:27 / mi
ahr:96 max:138 2c

Picked up two water stops from Saturday courses.

3 PM

Orienteering 42:08 1.33 mi (31:41 / mi) +29m 29:41 / mi
ahr:90 max:138 13c shoes: Brooks Ghost Blue

Flag pickup. I learned that the blue dot stream was, in some places, crotch deep. Refreshing!

Red - Splits

Saturday Jan 19, 2019 #

8 AM

Orienteering 1:00:22 1.84 mi (32:49 / mi) +82m 28:48 / mi
ahr:123 max:157 10c shoes: Brooks Ghost Blue

Model course. Black rock wasn't bad, but gray rock...ooof. Still don't know how to read the area near #7, so decided to be cautious for any of those. Really want to count the +5 extra flags we found!!

Orienteering 1:40:23 5.53 mi (18:09 / mi) +290m 15:36 / mi
ahr:144 max:201 14c shoes: Brooks Ghost Blue

Yeeeargh

Okay 1-5, just not fast (and one parallel error exiting #3, but not a big deal since it still got me to the right trail), then I lost my beloved nitrogaine hat en route to #6, which was demoralizing, tried to peek for it en route to #7.

Then stuffed up #7. The bulk of my error was using the blue line as a creek, when it would later turn out to be a north line, so I ended up far down a slope and was not letting all of the extra reentrants convince me of my whereabouts, finally decided to bail to power line, figured it out, went to 7 via 8, then was okay for awhile.

Tweaked my route to #12 to look for the hat a little, but at least it wasn't raining so I could still see. Then, then it started raining hard, and I couldn't see, so I pocketed my glasses. I'd been through #12 to #6, so I found that fine, but the vague approach to #13 was more than my nearsighted self could manage. I missed the right, dunno when I crossed it, and wandered about before finally decided I must be south of the ride, went north and found it.

Yeeargh!

Good news, some kind soul picked up my hat and carried it in. Reunited and it feels so good

Red - Splits

Friday Jan 18, 2019 #

Event: Georgia Navigator Cup 2019

2 PM

Orienteering 11:39 0.75 mi (15:32 / mi)
ahr:164 max:218 5c

Middle model

Orienteering 56:47 3.42 mi (16:36 / mi) +128m 14:53 / mi
ahr:151 max:185 14c

Went perfectly, except #6, where I could not convince myself to go far enough north. I kept seeing a marsh, but it was not the marsh but the gully closer than the marsh. Taken off fifteen minutes and I’m in the mix on m40 crying emoji

Orienteering 34:54 [1] 1.3 mi (26:51 / mi) +79m 22:36 / mi
ahr:126 max:148 9c

Flag pickup with BNM

Red - Splits

Thursday Jan 17, 2019 #

5 AM

Biking (Trainer) 39:23 [3] 8.9 mi (13.6 mph)
shoes: Long Haul Trucker

Wednesday Jan 16, 2019 #

8 PM

Walking (mill) 45:47 [1] 3.07 mi (14:55 / mi)
shoes: Ghost 2018 Blue

Tuesday Jan 15, 2019 #

Biking (Trainer) 49:00 [3] 11.5 mi (14.1 mph)
shoes: Long Haul Trucker

Monday Jan 14, 2019 #

10 PM

Biking (Trainer) 47:38 [1] 11.34 mi (14.3 mph)
shoes: Long Haul Trucker

Sunday Jan 13, 2019 #

9 PM

Biking (Trainer) 41:49 [1] 10.16 mi (14.6 mph)
slept:9.0 shoes: Long Haul Trucker

cadence 65

Saturday Jan 12, 2019 #

2 PM

Orienteering 56:11 3.6 mi (15:36 / mi) +63m 14:48 / mi
ahr:132 max:175 13c shoes: Brooks Ghost Blue

Quick (but could be much quicker) tour of the permanent course at Seidman Park in Ada. Lots of fun, a lot of nice woods. Didn’t do the first mega swamp (wet foot risk seemed high), did do second and mostly stayed dry. Fond memories, my first/only AR win went through this park.

Thursday Jan 10, 2019 #

7 PM

Walking 50:02 2.5 mi (20:01 / mi)
ahr:136 max:162 shoes: Ghost 2018 Blue

One mile flat at 4.3
Then
Half mile 12% 3 mph
Half mile 1% 4 mph
Repeating

Not that it matters hugely until I start food logging again.

C • You can do it! 1

Wednesday Jan 9, 2019 #

Weights 5:00 [3]

10 per side lunges
10 pushups
15 per straight and bent leg heels on stairs toe raises

Biking (Trainer) 1:25:00 [3] 18.2 mi (12.8 mph)
shoes: Long Haul Trucker

Tuesday Jan 8, 2019 #

Walking 45:00 [3] 3.0 mi (15:00 / mi)
shoes: Ghost 2018 Blue

Squeezing something in. Wee man is sniffling and therefore uncomfortable often.

Monday Jan 7, 2019 #

Note

Find Five

tl;dr trying to get five hours faster at WT through fitness and logistics

~~

After four WT failures-to-full course, I looked at our gaps to final or near final cuts offs:

Round 1: approximately 1 hour
Round 2: approximately 2 hours
Round 3: approximately 4 hours
Round 4: approximately 3 hours

And my conclusion was that I need to find five hours to be safe.

I think a multi-pronged approach will work and is not out line:

1 hr: Faster TA/Portaging. This should be practice-able, as I settle into wee kid parenthood I hope to add a few minutes of some other discipline more often just to get use to swapping as fast as possible. And meet up with the team a time or two to practice portaging rather than aligning paddler speeds. This is the biggest sort of free time chunk available.

1 hr: Faster trekking. I still think roughly half marathon running shape will be better than I've ever been by a long shot, and should pick up an hour

1 hr: Faster biking. I plan to have a full suspension for round five, which should take the edge off, and also aiming for coast to coast should get the mileage to where it needs to be to push that extra few percent. i also might be the stupidest rider on the team, so if I can stay fresh enough to test the water hole lines, that lets everyone ride faster. I should probably brush up on maintenance as well to be faster with common repairs.

1 hr: Faster paddling: Hope to be good about getting out as often as possible, and trying not to meet people for runs and bikes that can be done solo, and really try to work the canoe.

30 minutes: Learn to swim well enough to take the pro lines without anxiety

30 minutes: Be as light as I should be. Off to a slow start in 2019. It can be done, need to get after it!!

This assumes carryover navigation, else I should brush up on my bearing-following.

One wonders about metrics, although I missed setting benchmarks in the fall (eg, Poto laps on foot or bike, some canoe out and back, etc.)

Comments/critiques/suggestions welcome. You are also welcome to take over/unders on likelihood of achieving any of these (you cannot offend me).

Sunday Jan 6, 2019 #

10 AM

Weights 5 [1]

Best sleep in weeks - retired by 9:xx, maybe asleep at 10, then just interruptions at midnight and 2, don't remember a three-five am one, then woke up at like 8:30.

20+2+3+5+1 = 31 in a minute pushups (daughter was curious)
15 per side lunges

10 PM

Biking (Trainer) 30:00 [3] 7.42 mi (14.8 mph)
shoes: Long Haul Trucker

Saturday Jan 5, 2019 #

9 AM

Orienteering 1:11:14 3.73 mi (19:06 / mi) +55m 18:16 / mi
ahr:134 max:203 16c shoes: Inov8 Roclite 319

Streamer cleanup with BNM. Just a couple that were awol. Great day for it!

Thursday Jan 3, 2019 #

Biking (Trainer) 1:22:17 [3] 16.3 mi (11.9 mph)
ahr:139 slept:4.0 shoes: Long Haul Trucker

Wednesday Jan 2, 2019 #

Orienteering 1 [3] ***
0c

C • Tracks... 8

Tuesday Jan 1, 2019 #

Note

Trivia:

9.6 km straightline
10.2 km actual
47 c to sketch the layout
2.5 hours

Inspiration came from the wandering checkpoint at Maybury Madness - loading a track that started a half hour after the start, when it replayed, it started immediately at the mass start, so I modified the wandering checkpoint gpx file to add a duplicate point at its start location, but with a time stamp 30 minutes earlier, so the wandering would start at the right time, which meant I could do all of the letters separately and have them start at the same time, so no worries about connecting tracks, which can be a pain staying out of the way of the writing and such.

C • Awesome! 2

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